ONEKIDSMOM
The intervals are based on a table that Galloway publishes... for those targeting a 12:54 pace, it falls in the line of 12:15 - 14:30 pacing: even intervals of 30/30, or 20/20, or 15/15. The longer the run split, the fast the overall pace. Targeting faster training speeds, it will look like 60 (run)/ 30 (walk), 90/30, etc. Targeting slower training speeds, the run number goes down compared to the walk number. For pace of 14:30 - 15:45, they recommend a split of 15 second runs to 30 second walks.

The run, I'm told, should be about 4 minutes a mile faster than the walk, at least. So the walk is NOT a speed walk. That wide range of paces within the target interval shows the difference between running speeds...

The walk intervals are for a period of cardio recovery and not terribly long, so the joints and muscles stay warmed. It's a pretty interesting science... apparently the data over the years tends to indicate a 30 second walk recovery provides the best combination of the two.

During my magic mile workout, when I did the warmup at 90/30 intervals and got a 10 minute, then a 9:34... fits right into his chart which offers up that interval for a pace anywhere between 9:30 and 10:45.

To predict the marathon, it says take your magic mile * 1.3 for your race pace. To predict half marathon multiply by 1.2.19 days ago

JERIBERI1
Thanks for stopping by my blog. Yes, I ran that race with a broken metatarsal (4th metatarsal). I've broken my foot 3 times since May of last year, a different bone each time. You should run the Hatfield McCoy sometime! You'd love it!!21 days ago